12 consejos para una alimentación más saludable durante las fiestas

Es la temporada para comer.

Comienzas en Halloween, robando las pequeñas barras de chocolate del botín de tus hijos o masticando los dulces sobrantes que alguien trajo a la oficina. Luego viene el Día de Acción de Gracias, con rellenos y ricos guisos y montañas de postres. Eso crece como una bola de nieve durante las vacaciones de invierno, con más fiestas, más comida y más tentación.

It can be hard to stick to a sensible eating plan when everyone around you is chowing down, even if you’re trying to manage a chronic health condition like diabetes. But you can make good food choices while still savoring all the tastes of the season. Here are 12 tips that can help.  

Navegando por la comida en las fiestas navideñas

Cuando sea un invitado en una oficina o reunión familiar, pruebe las siguientes estrategias:

1. Stick to your regular eating schedule. For instance, don’t skip lunch to “save calories” for the office party later. You’ll be more likely to make poor food choices or overeat if you show up hungry.

2. Stay hydrated. Drinking between 60 and 100 ounces of water a day can help you manage your appetite and keep you from overeating, according to the Academy of Nutrition and Dietetics. It can also help reduce blood sugar levels and boost your energy and mood.

3. Plan your party eating like a dinner instead of wandering among the goodies and grabbing anything that looks good. Go for meats, cheeses and other proteins first. They’ll fill you up and help keep you from grazing. Then add vegetables and fruits to your plate. Hit the sweets last.

4. Don’t stand near the food. People tend to cluster near serving tables or in the kitchen to chat. When you’re close to the food, you tend to pick. And before you realize it, you’re stuffed.

Haz que tu menú de vacaciones sea más saludable

Si eres el anfitrión, querrás:

5. Put out lots of proteins. Trays of deli meats and cheeses are easy to prepare and can be garnished with fruits, vegetables and holiday decorations to make them an attractive focal point of a buffet table.

6. Start from scratch when you can. Even the most decadent recipes are usually lower in sugar and fat than what you buy in stores.

7. Substitute. Save some calories from sugar and fat in your holiday favorites by trying some smart substitutions. Sugar substitutes such as stevia, monk fruit, sugar alcohols and artificial sweeteners can be used to reduce all or some of the sugar in recipes.  Flours with a lower carbohydrate content such as almond flour or coconut flour can be mixed or replace traditional flour for a lighter carb load. If a recipe calls for sour cream, use the light version or substitute Greek yogurt. If you serve punch, use diet soda or light fruit juice.

8. Think small, especially for sweets. Make mini desserts instead of full-sized pies, and even cookies. Your guests can sample several things without taking huge portions. Muffin tins are great for baking miniature treats.

9. Replace sugary toppings on cakes, cookies and other foods with berries and other fruits. Fresh is best, but you can also use frozen.

10. Offer mixed nuts in place of high-sugar trail mixes with candy and cereals. If you want, you can give the nuts a light glaze to make the mix a little sweeter. One year, I put out an old-fashioned nutcracker with a bowl of unshelled nuts. It was a little messy, but my guests had a great time cracking them open.

11. Make healthier foods fun. For instance, use strawberries, grapes and bananas to make kebobs that look like Santa or the Grinch. Or put several types of fruits on skewers and arrange them into a Christmas tree. This can encourage children at your party to eat the heathier foods, and adults like the whimsical approach, too.

12. Get holiday food out of your home so you won’t be tempted to have just a little more. Don’t stress over throwing out leftovers. It’s OK to prioritize your health. If you hate tossing food though, have to-go boxes at your gatherings and insist that everyone take a few bites home with them.

Mantener un estilo de vida saludable

Cuando no esté en modo de vacaciones, siga su rutina diaria tanto como pueda. Coma comidas balanceadas en sus horarios habituales. Si hace ejercicio con regularidad, no se lo salte. Puede ser fácil suspender los entrenamientos durante las vacaciones, pero haga todo lo posible para mantenerse al día.

Si te saltas una carrera o te sobra un trozo de pastel, no te detengas en ello. Date un poco de gracia. Nadie es perfecto, e incluso las personas más disciplinadas elegirán una galleta sobre una zanahoria a veces.

Si tiene una persona de apoyo o un compañero de rendición de cuentas que lo ha estado ayudando a trabajar en mejores hábitos alimenticios o de ejercicio, comuníquese después de las vacaciones y vuelva a encarrilarse.

You also could make an appointment with a dietitian. Many insurance plans cover this service, but relatively few people use the benefit. These comprehensive nutrition services can help you establish and maintain healthier eating habits.

Las vacaciones son un momento de gratitud para la familia, los amigos, la buena vida y la buena salud. No son un momento para avergonzar a nadie, incluyéndote a ti mismo. Está bien derrochar. Simplemente haga las mejores elecciones que pueda para su salud durante las festividades y durante todo el año.

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